The Runner's Six-Pack

You're probably aware that almost all top runners do more than just run. Most include regular strengthening work to build a body that's more efficient and injury-resistant. This type of ancillary training is important for all runners.

Those of us who don't have all day to devote to being the best runner we can be need to find strengthening exercises that have the biggest bang for our buck; we need to make sure each exercise is time-effective and has maximal transfer to running. Our goal is to increase functional fitness, the ability to express strength and power in the real world (i.e., in a race!).

The type of exercises you should focus on should improve your maximum strength, known as absolute strength. This type of strength training has two goals: to increase your strength to body-mass ratio and to increase your resiliency to overuse injuries. The healthier and stronger you are, the longer and more consistent you can train, thereby allowing you to maximize the benefits from your running.

Because distance running is a repetitive motion sport, certain muscles overdevelop while others take a seat on the sidelines. For example, distance runners commonly develop weakness of the deep hip flexor (iliopsoas) and gluteus maximus muscles, while the superficial hip flexor (tensor fasciae lata), quadriceps (rectus femoris) and hamstring muscles become stronger and more dominant, when compared to non-runners. What does this mean for you? When muscle imbalances around a joint are created, precise joint mechanics are altered, resulting in movement impairments. This can result in pain and overuse injuries.

By supplementing your endurance training program with a few strength-training exercises a week, you can expect these benefits:

-- Enhanced ability to generate force and power

-- Improved running economy and performance potential

-- Better balance, stability and coordination

-- Reduction of muscle imbalances and injury risk

-- Better posture

-- Improved joint mobility and optimal movement patterns

-- Variety in your training

-- No negative effect on aerobic capacity

I recommend these six exercises to get you started. They can be performed at home quite easily, so the convenience factor is high. Some of the exercises can be loaded with weight as you get stronger and more coordinated.

Advertisement - Continue Reading Below

EXERCISE #1: SIDE LYING LEG RAISE

TARGET: Hip Abductors

WHY: Jane Fonda was on to something--this exercise is important because it strengthens the hip abductors (gluteus medius) and pelvis stabilizers. These muscles don't get strengthened when running. The hips are considered part of the infamous core and also need to be strong and stable. These muscles work to maintain a level pelvis during single-leg stance. Hip abductor weakness allows the pelvis to shift laterally with each step, and is associated with knee and ankle injuries.

HOW: Lie on your side in front of a wall. As if performing a vertical leg-only snow angel, lift your top leg up against the wall with your toes facing slightly upward. Stay long and tight in your torso and lift your leg only 2 feet high. Keep the movement under control and prevent your hips from hiking with each leg raise. Do three sets of 12 repetitions on both sides every second day.

EXERCISE #2: SINGLE-LEG HIP THRUST

TARGET: Gluteus Maximus

WHY: This exercise strengthens the gluteus maximus so that you can fully extend your hips, important for propelling you forward. Because of the single-leg nature of this exercise, unilateral hip strength is developed and the ability to keep a neutral spine is also challenged.

HOW: Lie on the edge of your couch or bed with your arms held straight out. Your hips should start on the ground with one leg held in the air. Drive your down leg into the ground to lift your hips. Your body should form a tabletop position as your hips reach full extension. Squeeze your glutes hard. Hinge back down while pivoting on the edge of the couch. Do three sets of 12 repetitions on both sides every second day.

EXERCISE #3: SINGLE-LEG SQUAT, REAR LEG ELEVATED

TARGET: Quadriceps, Hamstrings and Gluteals

WHY: You can't get any more running-specific than doing a one-leg squat variation. This exercise develops single-leg strength while challenging single-leg balance and pelvic stability.

HOW: Stand a lunge-length away in front of your couch. Reach one foot behind you and place it on your couch. Without leaning forward, stay long and tight and descend toward the floor while approaching 90 degrees at your front knee. You can hold your arms out to the side initially to maintain balance. Drive your front foot into the ground to stand back up. Perform three to five sets of five repetitions on both sides two to three times per week. As you progress, you can hold weights in each hand.

HOW: Stand tall on one leg with a slightly bent knee. Stay long and tight in your torso during the entire exercise. Bow with your hips while lifting the opposite leg behind you. Initially, you can hold your arms out for balance. Reach horizontally and feel a good stretch in the back of your hamstring in your stance leg. Bring the rear leg back down and bring your torso back up at the same time. In one fluid motion, bring your knee to your chest. Keep your toes up and stay long and tight in your torso. Don't hunch forward to "meet" your thigh; keep good posture throughout your entire body. Hold your knee so that your thigh is above horizontal for 8–10 seconds. Do three to five sets of five repetitions on both sides two to three times per week.

EXERCISE #5: ROTATING FRONT/SIDE PLANK

TARGET: Abdominals

WHY: This is a great exercise to challenge your ability to achieve and maintain a neutral spine in several planes. This is known as core stability; think of core stability as the ability to resist movement. If you watch inexperienced runners, especially when they're tired, you'll notice a lack of control in the hips and shoulders. This excess movement can be thought of as energy leaks resulting in a reduction in propulsive forces. This lack of running economy will make you slower. The goal with core stability training is to coordinate breathing with trunk stiffness to eliminate potential energy leaks when running. When performing this plank exercise, practice diaphragmic breathing, which means belly breathing. This will be difficult with the increased intra-abdominal pressure required to maintain neutral spine.

HOW: Start in the front plank position on your elbows and toes. Your feet should be shoulder-width apart to allow room for pivoting. Have someone place a dowel rod on your back to show you the correct front plank position. The dowel rod should touch your hips, upper back and back of your head. There should be a small gap between your lumbar spine and the rod. Stay long and tight and have your friend remove the stick. Lift one elbow off the ground and pivot on your feet as you rotate into a side plank. The challenge is to keep the long rigid torso position at all positions. Think of locking your hips to your shoulders. Rotate back to the front plank. Lift the opposite elbow and rotate to the other side plank. Repeat this for 30–60 seconds. Do three sets every other day.

EXERCISE #6: UNILATERAL BIRD DOG

TARGET: Abdominals, Gluteals

WHY: This exercise also challenges your ability to maintain a neutral spine while belly breathing. During this exercise, you must resist the rotational forces to maintain balance and core stability. The gluteals, shoulders, spinal erectors and small spine stabilizers called the multifidus all get strengthened during this exercise. The spinal erectors are important for maintaining an upright stable posture when running.

HOW: Go into the tabletop position on your hands and knees. Pretend you're straddling a 6-inch-wide board. Have a friend place a stick across your back; it should touch the same three spots as in the front plank. After you find neutral spine, with a small gap at your lower back, stay long and tight and have the stick removed. Shift slightly to the right and lift your left leg and left arm off the ground and bring them to the horizontal. From this position, bring your left knee to your left elbow without tipping. Return your arm and leg back to the horizontal. If successful, bring your arm and leg back down. Switch sides. If this is too difficult, use the opposite arm and leg. Alternate sides for 60 seconds. Do three sets every other day.

Jon-Erik Kawamoto, CSCS, is a strength and conditioning specialist at Memorial University in St. John's, Newfoundland, Canada, who has worked with many top Canadian track runners.

A Part of Hearst Digital Media
Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.